演講前15分鐘要做的10件事

引導語：對付怯場心理最有力的武器是誠心實意地告訴自己你對本次演講準備得十分充分：你的選題不僅對自己而且對聽眾很有吸引力;你對該題目已深思熟慮，而且收集到了所有所需資料。

"The human brain starts working the moment you are born and never stops until you stand up to speak in public." —George Jessel

“人類大腦在一出生就開始活動，但當你站做公眾演講時它就停止了。”——喬治·傑賽爾

In the 15 minutes before you're about to give a big, important presentation, it's too late to change the content of your speech, says Darlene Price, president, of Well Said, Inc. and author of "Well Said! Presentations and Conversations That Get Results."

“15分鐘之後，你就要開始一場非常重要的演講，改掉你演講的內容已經太遲了”，Well Said公司主席達琳·普萊斯如是説道，她也是《説得好!富有成效的演講和會話》的作者。

Building blocks such as analyzing the audience, creating well-designed slides, and rehearsing aloud should have already been laid, says Price. "Now, the big moment has arrived, and an eager audience awaits your message."

通過分析聽眾，設計幻燈片打好基礎並大聲排練。普萊斯説：“現在，重大的時刻已經來臨，聽眾們等着你給他們傳達信息。”

Whether you're stepping to the front of the room to speak to just a few people, or making a grand entrance in a ballroom to address thousands, you can effectively use the time immediately before you go up to prepare your body and mind for peak performance, Price says.

當你走到房間中央，對着為數不多的人演講，或者是在宴會廳面對上千名聽眾，你都可以有效使用上台前的時間，做好身心上的準備，達到最佳狀態。

Here are 10 things you can do in the 15 minutes before a big presentation to optimize your speaking success:

要讓你的演講成功，以下是你在演講前15分鐘可以做的10件事：

1. Use the restroom. "First thing's first," Price says. "Needing the toilet when you wouldn't normally 'have to go' is a common reaction to anxiety and pre-speech jitters. Why take chances? Plan ahead and use the restroom in the moments prior to going on stage."

1.上廁所。“首先第一件事”普萊斯説，“當你感到焦慮和演講前的緊張不安時，你可能需要上廁所。不要碰運氣，提前計劃好，在你上台之前就去上廁所。

2. Check out the meeting room and audiovisual set-up. As the speaker, be sure you know the environment, including the seating arrangement, presentation electronics, microphone, and lighting. Get to the room early and ensure you're comfortable with the set-up. "This step shows the audience you're prepared and helps ensure your presentation runs smoothly," she says.

2.檢查會議室和視聽設備。作為主講人，確保你熟悉演講環境，包括座位安排、演講電子設備、麥克風和燈光。提前去會議室，保證你能適應設備。“這一步驟向觀眾表明你準備好了，同時保證讓你演講順利進行。”

3. Meet and greet the audience before you speak. Shake hands and talk with as many people as possible ahead of time. "This shows the audience you're approachable and personable," Price explains. "You may even learn a few names, issues, and stories to weave into your presentation. Plus, having conversations with your listeners ahead of time transforms scary 'public' speaking into natural relaxed 'personal' speaking."

3.在你演講之前和觀眾問好。儘可能提前和大家握手。“這給觀眾展示出你很平易近人，很有風度。”普萊斯解釋説，“你可能會知道其中一些人的名字、話題和故事，用來放進你的演講裏。另外，預先和你的聽眾進行對話能把一次嚇人的‘公眾’演講變成了輕鬆自然的‘私人’談話。”

4. Take several deep belly breaths. Since anxiety tightens the muscles in the chest and throat, it's important to diminish that restricting effect with deep inhalations. Don't underestimate the power of a long slow deep breath. It maximizes the amount of oxygen that flows to the lungs and brain; interrupts the adrenalin-pumping "fight or flight" response; and triggers the body's normal relaxation response. In the moments leading up to your presentation, breathe deeply and deliberately.

4.深呼吸。緊張會讓你的胸部和喉嚨上的肌肉緊繃。深呼吸有助於緩解這種效果。不要低估慢速平穩的深呼吸的作用。它可以使進入肺部和大腦的氧氣量達到最大量;阻止腎上腺激素激增導致的“戰鬥或逃跑”反應;激發身體正常的放鬆反應。在馬上要做演講的時候，記得深呼吸。

5. Practice the first minute in your mind. Whatever you're planning to say as the captivating opener — a witty quotation, personal story, or startling statistic — rehearse the first few sentences several times, Price suggests. Knowing exactly how you're going to start gives you confidence, enables you to look directly into the eyes of audience members as you begin (not at notes or a slide), and creates a powerful first impression.

5.首先在你腦海中練習第一分鐘。不管你要説什麼當作為一個有吸引力的開場白——旁徵博引，個人故事，或者令人吃驚的數據——把前幾句話聯繫幾遍。準確知道你要怎麼開場會給你自信，讓你在開始的時候能直視觀眾的眼睛(而不是看着筆記或者幻燈片)，創造出良好的第一印象。

6. Focus on positive thoughts and images. "Harnessing the power of the mind-body connection means that you can learn to use your thoughts to positively influence your body's physical responses," Price says. As a result, you can decrease stress and increase a sense of wellbeing and control, just by holding positive thoughts and images in your mind. For example, replace the thought, "I'm so nervous and unprepared I'm going to bomb," with a positive statement such as, "I'm an expert on my topic," "I'm enthusiastic and engaging," or, "I'm credible and confident."

6.專注於積極的想法。普萊斯説：“控制思想—身體之間的聯繫意味着你會積極運用你想法來影響你身體的反應。”因此，只要腦海裏帶着積極的想法，你就可以減輕壓力，增加幸福感和掌控力。比如，把“我很緊張，我沒準備好，我要死了”這樣的想法換成“我在這個話題上是個專家”“我很熱情迷人”或者“我非常可靠，非常自信”這樣積極的評價。

7. Smile. Maintain a positive, pleasant expression on your face in the moments before you speak. "Smiling actually relaxes the body. Physiologically, smiling emits endorphins in the brain that calms the nerves, creates a pleasant attitude, and promotes a sense of wellbeing," she says. Plus, a smile conveys confidence and self-assurance. It shows your audience that you're happy to see them and enthusiastic about your message.

7.微笑。説話前臉上保持積極、愉快的表情。“微笑事實上可以放鬆身體。生理上，微笑在大腦中分泌腦內啡，這能鎮靜神經，產生愉快的心態，提升幸福感。”她説。另外，微笑能傳達自信。向觀眾表明你很高興見到他們，對你自己的演講很有熱情。

8. Sip water that is either warm or room temperature, with lemon if possible. "This helps with dry-mouth, cuts through mucus buildup in the mouth, and clears the throat," Price says. Avoid cold food and drinks, dairy products, and carbonated beverages — and ensure a glass or bottle of water is within arm's reach during your speech.

8.喝點熱水或者温水，最好放點檸檬。“這能緩解口乾，防止口腔粘液，還能清喉。”普萊斯説。避免冷食和冷飲、奶製品和碳酸飲料。確保在演講過程中隨時能拿到一杯或一瓶水。

9. Exercise lightly. In a private setting beforehand, do some light stretching, a few knee-bends, or take a brisk walk down the hall and back. This rids the body of excess energy and sends oxygen to the brain.

9.稍微鍛鍊一下。預先在私下做些輕微的伸展運動、屈膝運動，或者沿着走廊來回快走。這樣可以防止身體中精力過度，把氧氣運輸到大腦去。

10. Assume a standing position in the five minutes prior to speaking. If you're the host or only speaker, you'll be standing anyway. However, if you're one of several speakers on the agenda, and your turn is coming up in five minutes, simply step to the back of the room and stand, or stand up if you're backstage. "The sitting position is motionless, passive, and inactive. By standing, you summon energy ahead of time, give your body a chance to warm up, and place yourself in a posture ready for action."

10.在演講5分鐘前做好站立的'準備。如果你是主持人或者是唯一的演講者，你不管怎樣都是站着的。但是如果你是議程裏演講者中的一個，還有5分鐘輪到你的時候，走到房間後面站着，如果你在後台的話就站起來。“坐着的姿勢是靜止的、被動的，不活躍的。通過站立，你可以提前積攢力量，給你身體做個熱身，做好行動的準備。”

Most speakers, beginners and veterans, readily admit to feeling nervous in the moments leading up to a speech or presentation. It may feel uncomfortable, but it's completely natural and even necessary, Price explains. "In fact, many professional speakers don't want to lose the butterflies; they aim to leverage them. They actually value this adrenalin surge because it fuels the body with the energy and enthusiasm necessary for a great performance."

大部分演講者，不管是新手還是老手，都承認在演講和展示之前都會緊張。這感覺可能很不舒服，但是卻很正常，甚至是必要的。普萊斯解釋説，“實際上，很多專業的演講者不希望喪失緊張的感覺。他們想要利用緊張感。他們認為腎上腺素的增加很有價值，因為它能讓身體充滿表演必要的能量和激情。”

"Don't squander those precious few minutes prior to your presentation," she says. "Use every moment to prepare mentally and physically for a dynamic performance."

“別浪費演講前珍貴的幾分鐘。”她説，“全身心利用好每一分鐘，展現出一場充滿活力的表演。“